Friday, April 30, 2010

LOVED the tire flips!

What a fun WOD today! We had a great turn out and the 9:30 class was even blessed with rain...slippery tires, burpees in the was great! Great work everyone!!!

Saturday's Advanced WOD will be:
AMRAP in 16 minutes--
15 Wallballs (20/14) must be unbroken or the count starts over
10 Toes to bar

Thursday, April 29, 2010


5 Tire flips
10 Burpees

Ok this one might change based on the weather, but if its nice the tires will start rolling

Wednesday, April 28, 2010


Deadlift again!
5 Rounds
4 L Pull Ups
8 Dumbbell Push Press (40/30)
10 Deadlifts (275/165)

Tuesday, April 27, 2010

Hump Day WOD

Feel those backs yet

3 Rounds
400m Run
21 KBS (53/35)
12 pull ups

This can be a sub 10 min WOD for our firebreathers if they really push, so give it your all and break 10

Talent, Skill and Hard Work

Some good good philosophy from WIll Smith that is applicable to CrossFit and life.

Monday, April 26, 2010

The Snatch is Strong with you Young Padawan

You should hit max weight about 4-5 round. Limiting factor is form so focus on proper pulls and catches

Monday's results

Great work everyone! That was a VERY hard WOD...big props to those that were able to RX it!

Sunday, April 25, 2010

For Time
Reps of
Clean (155/115)
Box Jumps (24/20)
KBS (53/35)

Cleans are full movements from the ground to squat each rep

Friday, April 23, 2010

Saturday's Advanced WOD


For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

Remember, this is considered an advanced workout because there will be no demo/instruction before class nor will there be a trainer available to watch form. If you are sure of your movement, join us! The more the merrier!

Also there will be fundamentals taught from 11-1 following the WOD.

Thursday, April 22, 2010


Clean 135/80
The first minute do 1 the second do 2, continue till you can not complete the reps in the required minute.

Wednesday, April 21, 2010


How about those rope burns? As my CrossFit Balbor shirts reads, "I don't wanna die without any scars"....consider yourself tagged via CrossFit!!!

Very proud to report that a handful of our athletes got their first rope climb today, great work!

For Thursday:

AMRAP in 23 min

10 Push Jerk (150/85)

25 Push up

10 Ring Dip

Tuesday, April 20, 2010


Great work on the Deads today! Everyone's hard work is paying off!!!!

Top male was Jose at 435lbs.

Top female was Victoria at 270lbs.


For Wednesday:

3 rounds:

15 Front Squats (115M/85W)

3 Rope climbes

Are school lunches a national security threat?

What are your kids eating??

By MARY CLARE JALONICK, Associated Press Writer Mary Clare Jalonick, Associated Press Writer – Tue Apr 20, 9:24 am ET

WASHINGTON – School lunches have been called many things, but a group of retired military officers is giving them a new label: national security threat.

That's not a reference to the mystery meat served up in the cafeteria line either. The retired officers are saying that school lunches have helped make the nation's young people so fat that fewer of them can meet the military's physical fitness standards, and recruitment is in jeopardy.

A new report being released Tuesday says more than 9 million young adults, or 27 percent of all Americans ages 17 to 24, are too overweight to join the military. Now, the officers are advocating for passage of a wide-ranging nutrition bill that aims to make the nation's school lunches healthier.

The officers' group, Mission: Readiness, was appearing on Capitol Hill on Tuesday with Sen. Richard Lugar, R-Ind., and Agriculture Secretary Tom Vilsack.

The military group acknowledges that other things keep young adults out of the armed services, such as a criminal record or the lack of a high school diploma. But weight problems that have worsened over the past 15 years are now the leading medical reason that recruits are rejected.

Although all branches of the military now meet or exceed recruitment goals, retired Navy Rear Adm. James Barnett Jr., a member of the officers group, says the obesity trend could affect that.

"When over a quarter of young adults are too fat to fight, we need to take notice," Barnett said. He noted that national security in the year 2030 is "absolutely dependent" on reversing child obesity rates.

Recruitment isn't the only problem posed by obesity. According to the report, the government spends tens of millions of dollars every year to train replacements for service members discharged because of weight problems.

This isn't the first time the military has gotten involved in the debate over school lunches. During World War II, military leaders had the opposite problem, reporting that many recruits were rejected because of stunted growth and inadequate nutrition. After the war, military leaders pushed Congress to establish the national school lunch program so children would grow up healthier.

The program was established in 1946, "as a measure of national security," according to the original bill language.

Today, the group is urging Congress to eliminate junk food and high-calorie beverages from schools, put more money into the school lunch program and develop new strategies that help children develop healthier habits.

The school lunch bill, currently awaiting a Senate vote, would establish healthier options for all foods in schools, including vending machine items. The legislation would spend $4.5 billion more over 10 years for nutrition programs.

The Army is already doing its part to catch the problem earlier, working with high schoolers and interested recruits to lose weight before they are eligible for service, says U.S. Army Recruiting Command's Mark Howell. He added that he had to lose 10 pounds himself before he joined the military.

"This is the future of our Army we are looking at when we talk about these 17- to 24-year-olds," Howell said. "The sad thing is a lot of them want to join but can't."

Monday, April 19, 2010

Strength Day


Let's see some PR's tomorrow!!!! Post your numbers.

Sunday, April 18, 2010

Hero WOD

I'm sure that some of you will look at this and say, "it's just running" but I can guarantee that this workout will be challenging especially when paired with the warm-up that I am preparing for tomorrow's classes.

I hope to see ALOT of athletes tomorrow!


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.


Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Kids, Paleo and Nutrient Density

Great post from Robb Wolf:

Kids, Paleo and Nutrient Density
By Robb Wolf April 16, 2010

I really do need to Sexify my blog titles like Dr. Harris ( does! Ok, This needs to be a quiky but I’ve been deluged with this question of late and I want a singular place to address it. The question? “Will my kids “miss anything” nutritionally with a Paleo diet?”

Great question and this really gets right at the brass-tacks of how the paleo concept stacks up against other nutritional approaches.

Before we get to that let’s look at this issue of feeding kiddos. As a conscientious parent, one would assume you would want to feed your child the “best” you can, right? Make sure they get all the building blocks for brain development, bones, strong immune function etc. This is the concern surrounding paleo-kids on the part of parents, dietitians and physicians: Without grains, legumes and diary our children will be horribly stunted and unhealthy.

This is what we will call our Null-Hypothesis: Without Neolithic foods (breads, grains, dairy, etc.) our children will receive inadequate nutrition to live and thrive. We will likely observe diseases of deficiency in our children if this Hypothesis is true.

Now, how might we go about proving or disproving this Hypothesis?

1-We could argue. This might even be productive. I could site historical anecdotes which might be compelling, but it’s really not “proof” one way or the other.

2-I could character-assassinate anyone that disagrees with me. This is great fun to be sure, but actually moves us further away from the question at hand.

3-Quantify. We could compare and contrast different nutritional mixes and see what type of trends emerge. Perhaps there are foods that are inherently MORE nutritious for a given number of calories than other foods? Yes, indeed there are more and less nutritious foods.

Let’s look at a few papers and some charts from those papers. This first paper is:

Macronutrient Composition:
From: Origins and evolution of the western diet: Health implications for the 21st century. Am J Clin Nutr 2005;81:341-54. (

Let’s look at Table 4 from that paper:

This table compares the relative nutrient density between various foods. To make this comparison we need to look at how many vitamins and minerals a given food has relative to it’s caloric content, in this case 418 kJ (about 100 Cals). The “best foods” receive a 7 ranking, the “worst” a 1 ranking. What we find is whole grains are piss-poor nutritionally as compared to veggies, fruits, lean meats and seafood.

Now let’s look at:

The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Nutraceut Assoc 2002; 5:15-24 (

First, let’s consider Table 2 from that paper:

This lays out the days offerings for a 2,200 cal day based on lean meats, seafood, veggies, fruit and nuts. Let’s look at the specific macro-nutrient breakdown in Table 3:

A few things are worth pointing out:

1-The protein is high. No, it will not give you kidney disease, no it will not hasten osteoporosis. We can talk about those specific topics in another post.

2-It is NOT “low carb”. You could obviously modify this as per your desires, either up or down, but paleo is NOT synonymous with low carb.

3-Fiber. Oi-vey! If I had a nickel for every hand-wringing dietitian and MD who could not figure out how to get fiber without bran-muffins and oatmeal. 42g is far more then that recommended even by the fiber-conscious ADA.

4-The omega-3/omega-6 fat ratio is spot on at about 1.5 6 per 3. Kids brains need both long chain essential fats and this meal plan provides FAR more than what is possible with grains, legumes and dairy.

Finally let’s look at Table 4 from that same paper:

Kreiki! Look at that. If you consume a paleo diet it LOOKS like you are taking a nutritional supplement. Several hundred if not thousand times the RDA in various nutrients, all from food sources. The only thing “lacking” is calcium, which is based on at best misguided information, at worst outright lies on the part of the ADA/AMA with regards to appropriate calcium flux through our bodies. This article shed some light on the calcium topic. (

So, let’s re-visit that Null-Hypothesis: If I eat a paleo diet (or feed it to my kids) I/they will become nutrient deficient. If you notice, We have a meal plan built from the most nutritious foods available (lean meats, seafood, veggies, fruits and nuts) and the result is a remarkably nutritious meal plan. Now, our brilliant RD’s, professors of nutrition and most physicians will SWEAR that you will die without grains, legumes and dairy…but what will happen if we REMOVE one of the favorable food categories (like lean meats) and ADD one of the unfavorable food categories (like grains)? Folks, I hope this is obvious to you, the total nutritional content of the diet goes DOWN. Pause a moment and let this sink in. You can run these numbers any way you like, more nutritious foods will ALWAYS be more nutritious. And no, there are no secret substances in grains, legumes and diary that confer health, quite the contrary, they REMOVE nutrients due to anti-nutrients found in them and because they damage the gut lining. If your gut is irritated, and grains, legumes and diary do just that, you not only face the problem of less total vitamins, minerals and antioxidants when you displace paleo foods, you also increase the risk of autoimmunity and other immune related problems.

I may start a challenge: If you can construct a more nutritious diet (nutrients per calorie) with grains, legumes and diary (that are UNFORTIFIED) I’ll pay you $5K. It would be great for effect, but it’s an un-winable bet for the poor RD’s MD’s and other folks who think grains, legumes and diairy are nutritional heavy hitters.

So, Our Null-Hypothesis turned out to be wrong: Grains, Legumes and Dairy are NOT the most nutritious foods we can feed our kids. I will look at all of this in more detail in the book.

I am not yet a parent, so I do not want to play the arm-chair expert here, so I’ll leave it up to you to actually THINK about this topic. Does it make sense to you to feed YOUR kids foods you can scientifically prove are less nutritious? Grains, legumes and diary do not stack up against lean meats, veggies, fruit and nuts. That is obvious, now it’s up to you to figure out what YOU do about it.

For a little more light reading I’ll direct you to the excellent post Dr. Eades did comparing the health of a Hunter Gatherer group and an agriculturalist group. ( The HG group ate large amounts of meat, fish fruit, veggies and nuts. The agriculturalists displaced these foods and began consuming large amounts of grains and legumes. Take a moment to consider these facts:

1-The Agriculturalist kids showed significant signs of malnutrition as compared to the HG’s.

2-The Agriculturalists showed significantly higher infant mortality AND early childhood death with the adoption of a grain, legume based diet.

Think rationally, draw your own conclusions. Henceforth, if someone has a question on Paleo and kids, I’m referring them to this post

Friday, April 16, 2010

Saturday's Advanced WOD

We had ALOT of fun playing baseball today....sadly my Cubbies did not win as many games as I had hoped, but that is the way of the Cubs.

Our skill work for today was double unders and I am happy to report that there were a few of you that got that first coveted double under.

Now that the gym is open Saturday's and we are running the foundations class from 11-1, there will be an advanced WOD at 10.

What makes it advanced?

Well, there will be no instruction and we expect proper form from those that do take part. Scaling down weight is allowed but there will be no trainers available to watch form....this is a chance to WOD with the trainers and share in the intensity.

This WOD is from the VA sectionals---thanks Amy and Donny!

AMRAP in 7 minutes:
12 Box jumps (24/20) **no step up allowed**
8 SDHP (95/65)

So many of you have asked for ya go!

Paleo Granola

  • 5 cups nuts and seeds (pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
  • 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
  • 1/3 cup Paleo-friendly oil ( coconut works well)
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 cup raisins
  • 1 cup shredded unsweetened coconut

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

Tip from the creator: “Your biggest key to success with this (and really any) recipe is to go a little crazy. Add your own twist to it or branch off in another crazy direction. The granola you see in the picture, for example, was mixed with almond butter, pressed into a brownie pan, and is now chilling in the freezer to make granola bars.”

Thursday, April 15, 2010

Let's play ball!!!!

Looks like there were a handful of athletes that gave Fran the smack down today----great work today everyone!!!

As for tomorrow we'd like to kick off baseball season with a lil' game of CrossFit Baseball. CrossFit Baseball??? What in the world is CrossFit Baseball??? Well I'm glad you asked!

Without giving too much away I'll just say this, the class(es) will be broken into teams...there will be a little running....perhaps some burpees, box jumps, pullups and air squats.

And I'm sure that there will be a tie therefore there will HAVE to be a tie breaker!!!
All I'll say is, BRING YOUR JUMP ROPES!!!!!

Fish Oil Calculator

Check out this link - just enter your body weight, select your health status and enter in how much DHA / EPA your fish oil pills contain and it will calculate how many you need to take - no more guessing!

It's now a permanent link in the nutrition links on the left hand side of the page.

Wednesday, April 14, 2010

I heart Fran!

Another great day at the Centurion box! Thursday's WOD will be another FABULOUS day of hard work.....I have some "other" names for this WOD but to keep it fair I'll just call her by name---

Thrusters (95M/65W)

Enjoy! And remember to post your times!!!

Tuesday, April 13, 2010


Great job today with the three rounds of death! Let's remember to post those times to the white board in the gym.

Push Press:

Monday, April 12, 2010

Three rounds of death!

I'm sorry for the late post....just got home from the CrossFit Kids cert in Ramona, CA. We learned some great skills that will be awesome when we start our kids programs AND we also learned some great ways to work with adults who are having some troubles with some of the movements.

Tomorrow's WOD is a challenging one. I challenge you all to find someone to race against and beat your old time!

For time:
3 rounds-
Row 500m
Run 400m
100 Double Unders

Sunday, April 11, 2010

Monday's WOD

7 ronds for time of:
5 Snatchs (115/80)
15 Ring dips

Thursday, April 8, 2010

Horrible Hundrred

25 Deadlift 215/175
25 Cleans 125/85
25 Thrusters 75/55
25 OHS 45/35
Mens bar - 15/25/45
Womens Bar - 5/10/15/45

Wednesday, April 7, 2010


For Time
20 Kettle Bell Swings
20 Sumo Deadlift High Pull
20 Right Arm Clean
20 Left Arm Clean

Tuesday, April 6, 2010

Hump Day

Front Squat
Post top weight to board and website

Monday, April 5, 2010

Tuesday Fun Day

Just wanted to be corny
Run 400m
40 x Deadlift (BW)
Row 400m
30 x Deadlift BW
Run 400m
20 x Deadlift (BW)
Row 400m
10 x Deadlift (BW)

Start on whats open rower or running, but start with the METCON portion before going to the Deadlift

Sunday, April 4, 2010

Saturday, April 3, 2010

Goals...what are yours?

Donna Simpson

I truly have no words for this article.....

New Jersey Woman Wants to Weigh 1,000 Pounds
Tuesday , March 16, 2010

Meet Donna Simpson. She's going to cost you. A lot.

Simpson, of Old Bridge, N.J., is 42 years old, has two kids and a boyfriend, and she weighs 602 pounds. That's right ... 602 pounds.

She's on a diet, of course, because she has a goal in mind:

She wants to weigh 1,000 pounds.

That's right ... 1,000 pounds. It's a nice, extra-round figure — almost as big as what her unhealthy choices will ultimately cost taxpayers.

Simpson claims she is normal and healthy, and she has a right to eat what she wants and weigh what she wants.

“I love eating and people love watching me eat,” she says. “It makes people happy, and I’m not harming anyone.”

But she needs to use a motor scooter when she goes grocery shopping, because she can't walk more than 20 feet. The human body, after all, is not designed to scarf down 12,000 calories a day in the quest to weigh half a ton.

Simpson is definitely harming someone — herself, says Dr. Carla Wolper, a registered dietitian and research faculty member at the New York Obesity Research Center at St. Luke’s-Roosevelt Hospital in New York.

And you, the taxpayer, could wind up paying for it.

“We don’t know her medical history, but one of the most dangerous health issues she faces is an increased risk of sudden death from having a heart attack due to electrical problems in the heart,” Wolper said.

Other possible causes of death for Simpson include stroke, immobility, breathing problems, congestive heart failure, diabetes, and inflammation of heart tissue. Each year, nearly 300,000 Americans die from heart failure.

Simpson, experts say, is putting herself at risk for all these medical conditions, and those conditions have a hefty pricetag.

“The baseline cost for someone like to go to the emergency room is $993 for one visit,” Daniel Emmer, public relations manager of Horizon Blue Cross Blue Shield, the largest health insurance provider in New Jersey, told

Simpson’s main source of income to support herself financially is by appearing on a Web site where men pay to watch videos of her gorging on food and showing off her hundreds of pounds of extra bulge in a bikini.

But it's anyone's guess whether her revenue from Web videos will cover the cost of her inevitable health risks.

“Someone with diabetes costs $11,744 more per year to provide health care, which is twice as much as the average person,” Emmer said.

It is unclear what type of insurance Simpson has, if any. But there is no question that whatever her health care position is, it could come at a high cost.

“Obesity causes a minimum $1,429 increase, or 42 percent in medical costs,” Emmer said. “Research shows lifestyle choices and behaviors drive 87.5 percent of the cost for health care claims.”

“When people are very, very overweight, they are at an increased risk for a condition called prolonged QT syndrome,” Wolper told

Prolonged QT syndrome is a heart rhythm disorder that can potentially cause fast, chaotic heartbeats, the Mayo Clinic says on its Web site. In some cases, the heart may beat erratically for so long that it can cause sudden death.

"Another problem this woman faces is related to the circulatory system,” Wolper said. “When people are that big, circulation is often impaired in the legs. This can cause blood to pool in the legs leading to formation of blood clots. This leaves morbidly obese people at an increased risk for a pulmonary embolism.”

A pulmonary embolism occurs when one or more arteries in the lungs become blocked. In most cases, pulmonary embolism is caused by blood clots that travel to your lungs from another part of your body — most commonly, your legs, according to the Mayo Clinic. One of the major risk factors is excess weight, which increases the risk of blood clots, especially in women who smoke or have high blood pressure.

“The work of the heart is tremendously increased when someone is that big because there’s so much more blood in the body,” Wolper said. “When this happens, the heart has to pump against the pressure of all that fat that is pressing against the blood vessels, and as a result the heart enlarges, and not in a good way.”

As Simpson’s appetite increases, so will the cost of health care for the severe medical conditions that she is likely to have — conditions that are preventable by healthier lifestyle choices. Whereas her $750-a-week grocery bill is merely gastronomical, her hospital bills will be astronomical — and the taxpayers of New Jersey may well have to pay her tab.

Meanwhile, in her effort to boldly go where no woman has gone before, Simpson says she tries to stay sedentary, so she burns as few calories as necessary.

She consumes five times more than the recommended daily calories for a woman her age.

“My favorite food is sushi. But unlike others I can sit and eat 70 big pieces of sushi in one go,” she told the Daily Mail.

“I do love cakes and sweet things, doughnuts are my favorite.”

The current record for fattest woman is held by a woman also from New Jersey, who weighed an unbelievable 1,800 pounds when she died in 2008. She was 49 years old.

Simpson is proud of the Guinness World Record she holds now for the world’s fattest mother, and her boyfriend is proud of her too.

Philippe, 49, supports her thousand-pound goal, even if that is nearly seven times his own weight of 150 pounds.

“I think he’d like it if I was bigger,” Simpson said. “He’s a real belly man, and completely supports me.”

Someday, the experts say, we all may support her.

Thursday, April 1, 2010


Run 200m
25 kb 1.5/1
25 ring dips
25 ghd situps

Friday noon class only
Monday no night classes